How to Do the Club Swipe

The club swipe combines a swing with a pullover: you swing the club up, cast it behind your head, then pull it straight into the next downward swing. It trains your hamstrings, glutes and shoulders together and is an advanced club move. Learn the swing and pullover separately first.

Hamstrings Shoulders ClubsAdvanced

Log every set of your Club Swipe in Superlift

Muscles worked

Primary

Hamstrings
Shoulders

Secondary

Glutes
Triceps

How to do the Club Swipe

1
Stand with feet shoulder-width apart, holding the club in one or two hands in front of you.
2
Hinge your hips back and swing the club between your legs.
3
Snap your hips forward to swing the club up.
4
At the top, cast the club behind your head.
5
Pull it back over immediately and let it drop into the downward swing.
6
Hinge back to absorb the club and set up the next rep.
7
Finish your reps and rest.

Form cues to remember

Hips drive the swing
Cast smoothly behind your head
Hinge to catch the club
Stay tall at the top

Common mistakes

Using your arms to lift the club

Let your hip snap create the swing; your arms just guide the club.

Letting the club fly behind you

Cast only as far as you can control and keep your ribs down.

Rounding your back on the downswing

Hinge from your hips and keep your chest tall.

Rushing the transition

Pause at the top at first so each swing and cast is controlled.

Sets and reps

Conditioning	5–8 rounds of 20–30 seconds of work, 30–40 seconds rest
Strength	3–4 sets of 5–6 reps with a moderate club, 2 min rest

The club swings behind your head and loads your lower back at the bottom of the swing, so use a light club and plenty of space. Stop if you feel back or shoulder pain.

Superlift for iPhone

Track your Club Swipe and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.

Logging sets, reps and weight in Superlift

Exercise instructions and video tutorials in Superlift

Club Swipe FAQ

How is the club swipe different from a club swing?

A swing stops at chest height, while the swipe adds a cast behind your head and a pullover before the downswing. It is harder to control and trains your shoulders more.

Is the club swipe good for conditioning?

Yes. The hip-driven swing plus the overhead cast raises your heart rate quickly, so it works well in timed rounds with a light club.

Should I learn the club swing first?

Yes. If the hip hinge and swing are not smooth, adding the cast makes the move harder to control and riskier.